hey everyone aussie physiotherapist Daniel Vadnal here for fitnessfaqs today you're going to learn
how to grow bigger shoulders at home if you're someone who's afraid of losing strength or size
because you can't train at the gym or use weights don't be Fitness fa Q's has you covered I'd like
to teach you one of the best exercises for shoulders the Pike pushup it's time to get
stronger and make some gains at home alright let's jump straight into this tutorial and
show you step-by-step how to perfect the Pike pushup when it comes to overhead pressing place
the hands slightly wider than shoulder width apart this technique is perfect for maximizing
overhead strength and shoulder hypertrophy now I'd like to share with you the optimal shoulder
blade position and basic biomechanics to perfect your overhead press you should keep the elbows in
what's called the scapular plane the simplest way to apply this correctly is making sure the point
of your elbows tracks in line with your armpits think about the elbows tracking between extremely
flared out and extremely tucked in as you'll feel when trying it for yourself this is the strongest
safest pain-free technique for overhead pressing be strict on yourself as you lower down it's
easier said than done to keep perfect technique pay attention and apply my tips I want you yes
you watching this video to keep making gains at home the scapula is going to want to elevate and
retract just like this instead force yourself to keep the scapular protracted and depressed on the
way down during your pipe push-ups overhead pressing as a movement pattern which should
be trained more often and more seriously by each and every one watching most people only work on
push-ups or Barre press neglecting exercises like the Pike pushup if you work hard and consistent
with overhead pressing you're going to grow some cannonball sized boulders shoulders and
get insanely strong as I said before a protracted and depressed scapula is ideal you're going to
engage the important shoulder stabilizers such as the lats and the serratus anterior for optimal
shoulder training to make sure when doing pipe push-ups you're actually performing an overhead
motion control your core a horizontal torso with an arched spine turns things into a regular pushup
instead hollow the core and keep the hips high to promote a vertical torso and correct technique a
quick setup checklist is to start in a push-up and walk the feet towards the hands the closer
you go the harder it gets next up we want to pay attention to weight distribution notice how I'm
keeping my body weight shifted Follett's staying on the tippy toes is going to force the shoulders
to get the challenge they require calisthenics only works if you work it's very easy to cheat
bodyweight exercises but hey you're only cheating one person by taking shortcuts when doing Pike
push-ups here's another essential detail to keep in mind at the top of every rep open
the shoulders do this by elevating the scapula trying to cover your ears with the shoulders if
you're thinking about why I'm elevating both my hands and feet I'm glad you're thinking about the
details it sounds like you share the fitness fa Q's passion for training I like your style Matt
if you're someone that's new to fitness FL cues subscribe I post videos regularly to help you
level up the pike push-up on the floor is a good exercise but only for those who are new those who
are beginners or those who aren't strong why is the floor not as good well it comes down to a
limited range of motion as you can see my hands are only reaching head height which simply isn't
deep enough this would be similar to performing a dumbbell press and then stopping when the arms get
to 90 degrees by elevating both the hands and the feet we're getting a full range of motion
at the shoulder look out deep I'm able to get by using this setup we're able to get the hands
level with the shoulders in the bottom position going this deep is how you grow bigger shoulders
at home increasing range of motion dramatically makes everything harder I promise even those of
you who are strong at lifting weights are going to enjoy the challenge offered by this seemingly
easy bodyweight exercise to make things very clear here's the common mistakes to avoid I see people
going down fine with no issues but when they push up the shoulders are closed turning the
pike push-up into two movements just like this isn't as effective for training the shoulders
the next mistake is wrapped to rep inconsistency don't make the error of using a different range
of motion every rep just go deep every single time another very common problem that I see is
people turning this into a push-up if the torso is horizontal on the way down if the chest is
facing the ground you're probably making this mistake instead keep the shoulders open and have
the chest facing towards your feet this vertical torso is exactly what we want the final mistake is
flaring the elbows this technique is more likely to cause shoulder pain and potential injury if
you can't help but do this take a step back and do floor plaque push-ups to build your strength
if you're still here watching support fitness FA accused by leaving a thumbs up on this video
with your help we can spread this free Cal snacks knowledge to everyone if you want a
full shoulder workout you can do with no equipment no weights and no gym click my video to learn how